Workout of the Day: Wednesday, 1.24.18

KyleFalseGrip.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' High Knee Lunge + Twist
30' Bear Crawl
30' Lateral Lunge
30' Crab Walk
30' Spiderman Step
30' Broad Jump

STRENGTH:
3 sets:
A1. DB Snatch + OHS (2 + 2)/side
A2. 10/7 cals Arms-Only Row
A3. Seated Box Jump
A4. 10/7 cals Legs-Only Row

CONDITIONING:
At 0:00
CrossFit Open 18.0
21-15-9
Dumbbell snatch (50/35)
Burpee Over DB
Time cap: 6 minutes

At 10:00
21-15-9
Cals on Rower
Burpees Over Erg

Time cap: 8 minutes (18:00 on clock)

Note:
--modify weight so you can go fast and unbroken with excellent form
--Athletes will only be allowed to switch hands on the way down, once the dumbbell has passed beneath eye level.
--Feet must be kept together on the burpees, any stepping will render the workout scaled.
 

Justin McClintock